Breaking the Cycle of Sleep Anxiety: THE NATURAL WAY

Understanding Sleep Anxiety

Sleep anxiety is characterized by excessive worry or fear about not being able to fall or stay asleep. Ironically, this anxiety itself becomes a primary disruptor of sleep, creating a domino effect where one challenge leads to another in a relentless cycle.

This condition often triggers the release of stress hormones, leaving individuals feeling drained and overwhelmed. Recognizing the symptoms is a crucial step in identifying sleep anxiety and seeking appropriate treatment. Common signs include:

• Restlessness and racing thoughts at bedtime
• Physical tension, such as tight or tense muscles
• Irritability, fatigue, and difficulty concentrating during the day
• Rapid heart rate and sweating, especially at night

Your healthcare professional may also assess your sleep patterns with questions such as:

• Do you eat or drink anything before bed?
• Does your anxiety always occur before bed?
• How long does it take you to fall asleep?
• How often do you wake up during the night?
• What activities do you do before bed?

Managing Sleep Anxiety: Where to Start

Managing sleep anxiety typically requires a holistic approach that combines medication, therapy, and lifestyle changes to address its underlying causes and symptoms. Healthcare professionals often suggest starting with non-pharmacological treatments and lifestyle changes before considering traditional medications.

Here are three essential sleep hygiene practices to improve the quality of sleep:

Hygiene Checks

• Maintain a Consistent Sleep Schedule: Set a standard bedtime to help regulate your body’s circadian rhythm (biological clock). Several apps on Android and iOS can assist in planning and maintaining a consistent sleep schedule.
• Create a Sleep-Friendly Environment: Ensure minimal noise and low lighting in your sleeping area. An ambient environment signals the brain that it’s nighttime, leading to the natural release of melatonin (a sleep hormone).
• Watch Your Dinner Choices: While dinner is often a time to unwind, avoid spicy, processed, or heavy-to-digest foods like meats and fats at least 3–4 hours before bed. Consuming such foods too close to bedtime can cause digestive issues, acid reflux, or heartburn, disrupting your sleep.

Alternative Treatments for Sleep Anxiety

Cognitive Behavioral Therapy for Insomnia (CBT-I)

CBT-I is a structured therapy often facilitated by a certified therapist. It focuses on making conscious lifestyle changes and practicing relaxation techniques. Recognized as the gold standard for insomnia-related disorders, CBT-I often provides both short- and long-term benefits.

Therapy typically lasts 6–8 weeks and involves three key components:

• Cognitive Interventions: Techniques to manage and control negative thoughts and
• Behavioral Interventions: Stimulus control techniques to reclaim the bedroom as a space for restful sleep, and not for activities like eating, watching TV, or using This includes maintaining a sleep tracker and optimizing your time in bed for sleep.
• Physiological Interventions: Relaxation techniques such as slow breathing exercises, muscle relaxation, yoga, tai chi, and gym workouts to balance hormone levels

CBD Oil

Cannabis-based medicine interacts with the body’s endocannabinoid system to regulate neurotransmitters in the brain. It reduces cortisol (the primary stress hormone) and helps increase sleep-promoting adenosine levels while suppressing the brain’s arousal system, promoting restful sleep.

CBD and THC, the two main components of cannabis, work together to regulate mood, stress, and anxiety-related functions in the body. CBD offers a natural alternative to dependency-forming medications like benzodiazepines and antidepressants.

However, it is important to select trusted, transparent and quality medical cannabis products and Qurist CBD Oil might just be the right choice for that!

Note

CBD is not a one-size-fits-all solution. Consult a healthcare professional to determine the appropriate dosage and frequency. At Qurist, you can book a FREE DOCTOR CONSULTATION to discuss your sleep related concerns and our team of experts will be happy to help.

Sleep-related issues are becoming increasingly visible worldwide. Addressing these issues from a holistic perspective, with lifestyle adjustments, therapeutic interventions, and natural alternatives like CBD, can help break the cycle of sleep anxiety and improve overall

well-being. Remember, prioritizing your sleep is an act of self-care that benefits your mind, body, and spirit!